Lesson 2.1: Getting Ready Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance...

Lesson 2.1: Getting Ready

Self-Assessment 2: FITNESSGRAM 1—Strength and Muscular Endurance

Chapter 2: Safe and Smart Physical Activity


Lesson Objectives:• Explain how to prepare yourself for physical activity.• Explain how the environment affects physical activity.• Describe some steps for dressing for physical activity in

normal environments.


Question

This lesson is about preparing to be physically active. Why is it important to be prepared?


Answer

Preparation is important in order to • perform as well as you can in sport or activity,• ensure safe participation in sport or activity,• make sure you are medically ready, and• determine if the environment poses problems.


Question

Some people go the doctor to get a medical check-up before beginning an activity program. Why is this?


Answer

A medical check-up before activity can help you• see whether there are any medical conditions

(e.g., heart problems) that might make strenuous exercise dangerous for you and

• see if it is safe to play contact sports.


Question

How can you tell if you are medically prepared to begin activity?


Answer

You tell if you are medically prepared to begin activity by

• taking an activity readiness questionnaire (PAR-Q) and

• getting a check-up from your family doctor.


Question

Can you give examples of questions that might be on a Physical Activity Readiness Questionnaire?


Answer

Some examples of questions on a PAR-Q:• Has your doctor ever told you that you have a medical

problem?• Has your doctor ever prescribed medicine for a

condition such as high blood pressure?• Have you had any previous injuries or pain that would

limit activity?• Do you have joint problems or chest pain?• Are there any other reasons you should not do physical

activity?


Question

What problems might you suffer if you decided to exercise on a hot and humid day?


Answer

Problems you might suffer if you decided to exercise on a hot and humid day include

• heat cramps: less severe, muscle cramps occur;• heat exhaustion: more severe, weakness, dizziness,

nausea, cramps, paleness, clammy skin; and• heatstroke: very severe, hot dry skin, flushed skin,

lack of sweating, fast heart rate, dizziness, high temperature, unconsciousness.


Question

What can you do to prepare for exercise on hot and humid days?


Answer

You can prepare for exercise on hot and humid days by

• wearing appropriate clothing;• exercising at the coolest time of the day;• drinking plenty of cold water before, during,

and after a workout; and• modifying the intensity and duration

of the planned exercise session.


Question

Exercising in cold, wet, and windy weather can also be challenging and sometimes dangerous. What problems might people suffer from when exercising in very cold conditions?


Answer

Some problems people might suffer when exercising in very cold conditions are

• frostbite and• hypothermia: a serious condition; symptoms

include shivering, numbness, drowsiness, muscular weakness, and confusion or disorientation.


Question

What steps can you take to avoid problems people suffer when exercising in very cold conditions?


Answer

Steps you can take to avoid problems people suffer when exercising in very cold conditions include

• dressing in layers,• wearing an outer layer that breaks the wind,• wearing mittens,• wearing a hat,• covering your ears and nose,• avoiding getting wet, and• postponing when the windchill is extreme.


Question

You may travel to a place high above sea level to exercise in conditions where there is a lower concentration of oxygen available. What problems might you have? What can you do to avoid them?


Answer

Some problems you might have with exercise at high altitude are

• shortness of breath,• dizziness,• fast breathing, and• fast heart rate.


Answer (continued)

Steps you can take include• gradually increasing exercise each day,• taking two weeks to adjust,• drinking plenty of water, and• knowing your limits.


Question

Good footwear is important! What are some important characteristics of a good sports shoe?


Answer

Some important characteristics of a good sports shoe include that

• it is made for a specific sport (use running shoes for running, basketball shoes for basketball),

• it has good arch support and good cushioning,

• it fits comfortably, and • it is in good repair (not worn out).


The two tests from FITNESSGRAM that you will perform to self-assess strength and muscular endurance are the curl-up and the push-up. How do you do the tests properly?

To do the FITNESSGRAM curl-up properly you• work with a partner,• use a specially made strip,• lie on mat with feet on floor, knees bent,• have fingers near side of strip,• curl up until fingers reach other side of strip,• lower down and repeat, 1 every 3 sec, and• have partner count for you.

(See textbook page 29.)


To do the FITNESSGRAM push-up properly you• work with a partner,• start in the normal push-up position,• lower until the arms are at 90 degrees with the

upper arm parallel to the ground,• return to starting position,• repeat 1 every 3 sec, and• keep the body straight.

(See textbook page 30.)


Lesson 2.1: Getting Ready Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance...

Documents

Transcript of Lesson 2.1: Getting Ready Self-Assessment 2: FITNESSGRAM 1— Strength and Muscular Endurance...